Dokayen Kayan Abincin Carb

Abincin low-carb shine nau'in abinci dangane da cin abinci tare da ƙarancin glycemic index. Wannan wata sabuwar dabara ce mai amfani, babbar manufar wacce take tasiri mai nauyi asara ba tare da cutarwa ga lafiya da walwala ba.

Tun daga 1970, ana la'akari da tsarin abinci mai ƙarancin mai-mai mara nauyi tare da ƙuntatawa a cikin abincin carbohydrate da aka fi dacewa da asarar nauyi. A halin yanzu, nazarin da yawa, ciki har da Jami'ar Harvard, wanda aka buga a cikin 2017, sun tabbatar da haɓakar ƙoshin abinci mai ƙarancin kifi idan aka kwatanta da ƙarancin kiba.

Sakamakon binciken ya nuna cewa matsakaiciyar asarar nauyi na mahalarta a cikin gwajin, biye da ƙananan abincin carb, shine 1-2 kilogram fiye da waɗanda ke iyakance mai a cikin abincinsu.

Abincin low-carb ya dace da farko ga masu sana'a masu ƙeta da sauran 'yan wasa, amma kuma zai kasance da amfani ga mutanen da suke nesa da wasanni waɗanda suke son yin asarar poundsan fam.

Mahimmin abinci

Babban mahimmancin abincin carb shine cikakkiyar ƙin yarda ko ƙi na abinci wanda yake dauke da carbohydrates, da kuma ƙaruwa sosai a cikin adadin furotin da fiber a cikin abincin. Carbohydrates a cikin abinci an rage shi zuwa gram 50 a rana, kuma adadin furotin, akasin haka, yana ƙaruwa - har zuwa 150-200 g, gwargwadon shekaru, yanayin motsa jiki, matakin motsa jiki.

Fiber a cikin nau'ikan kayan lambu, ganye, bran, wasu 'ya'yan itatuwa mara misalai ba lallai ne a cikin abincin ba. Sauyawa zuwa tsarin abinci mai araha, mai motsa jiki yana tilasta jikinsa ya daidaita zuwa wasu hanyoyin samar da makamashi. Babban ƙa'idar abincin ƙananan carb yana dogara ne akan tsarin ketosis. Bari mu gano menene.

Ketosis nazarin halittu

Duk wani abincin da ba a carbohydrate ko low-carb (ciki har da abincin Atkins) shine abincin ketogon.

Ketosis shine tsarin samar da kitse mai kitse da jikin ketone daga ƙwayoyin mai (adipocytes) don samun kuzari a cikin tsarin Krebs.

Irin wannan abincin yana inganta matakan insulin a cikin jini, wanda yake da mahimmanci musamman ga marasa lafiya da ke fama da ciwon sukari na 2. Tunda tushen carbohydrates tare da abinci ba ya shiga cikin jiki, madaidaicin adadin glucose ba a cikin jini ba. A cikin yanayin kasawarsa, jiki cikin gaggawa yana buƙatar madadin hanyoyin samar da makamashi da abubuwan gina jiki kuma ya sauya zuwa yanayin amfani da mai mai yawa don kula da ƙima na al'ada.

A cikin sel na adipose nama, ana aiki hanyoyin sharewa. Abubuwan acid mai kitse sune suka shiga hanta da jijiyar tsoka, inda ake yin oxidized kuma aka canza su zuwa acetyl-CoA (wani abu da ake buƙata a cikin zagayen Krebs) da ketones (jikin ketone).

A cikin yanayin karancin carbohydrate, hanta yana rushe kitsen mai da kitse mai kitse da ketones don sake mamaye shagunan glycogen da kuma sake sarrafa makamashi - wannan shine yadda ketosis ke faruwa.

Dr. Atkins Abincin Abinci

Abinda aka fi sani da sanannen abincin ketogon low-carb shine Dr. Atkins. Tuni a matakin farko, yana ɗaukar tsananin ƙuntatawa na adadin carbohydrates a cikin abincin - ba fiye da gram 20 a rana ba. Dokta Atkins ya fara wallafa abincinsa a shekarar 1966 a cikin mujallar Harpers Bazaar.

Ya raba abincinsa zuwa matakai 4:

1. Lokaci na ciki ko motsawa - shiri ne na sati 2 wanda akayi nufin canzawar jikin mutum zuwa ketosis (sama da gram 20 na carbohydrates a rana).
2. Aiki mai aiki na asarar nauyi, da nufin samun sannu-sannu a kara yawan kason carbohydrates a cikin abincin (da misalin gram 10 a sati daya) yayin da yake adana tasirin mai-mai.
3. Lokaci na miƙa mulki - yana ba ku damar ƙara kowane kayan abinci a cikin abincinku, amma cikin ƙarancin iyakantacce na 1 ko sau 2 a mako.
4. Tallafi - ta wannan matakin, nauyin ya kamata ya tsayawa, kuma sannu a hankali abincin ya zama mafi saba. Koyaya, yakamata a kula da yawan carbohydrates da adadin servings don guje wa karuwar nauyi.

Game da haɓakar ƙwaƙwalwar jiki, mun koma matakin farko na abinci.

Fitar da samfurin Glycemic

Don fahimtar fa'idodin abincin low-carb, yi la'akari da manufar ƙirar samfurin glycemic samfurin (GI). A fagen ilimin wasanni da kuma motsa jiki, al'ada ce a rarraba carbohydrates a cikin sauki da rikitarwa. Ko cikin sauri da jinkiri - gwargwadon saurin shansu ta jiki.

Akwai damuwa: samfuri iri ɗaya na iya samun duka mai tsayi da na matsakaici ko ma da ƙarancin yalwar glucose a cikin jini. Dukkanta ya dogara ne akan hanyar zafi ko aiki na inji, zazzabi, gami da ƙarin abubuwan ci da ƙari. Sabili da haka, a hanyoyi da yawa, rabuwa na carbohydrates cikin sauri / jinkiri zai zama sharaɗi. Rarraba ta glycemic index mafi daidai ne.

Manuniyar Glycemic - Wannan yana nuna tasirin abinci bayan yawan amfanin su akan sukari na jini.

Tsarin glycemic na samfurin yana da dalilai biyu - yawan lalata sitaci da adadin sitaci da zai yiwa lalacewa. Da sauri sitaci ya rushe zuwa glucose, da sauri yana shiga cikin jini, kuma mafi girman matakin sukari ya hau.

Idan babban adadin glucose ya shiga jiki sau daya, ba a amfani dashi kai tsaye. Kashi yana zuwa "wurin ajiyar mai." Saboda haka, samfurin abinci iri ɗaya na iya samun ma'aunin kayan glycemic gaba ɗaya kuma jikin mutum zai sha bamban daban-daban.

Misali, karas mai inganci yana da ma'anar glycemic na rukunin 20, kuma karas da aka dafa yana da raka'a 50 (kamar farin burodi na yau da kullun).

Buckwheat ko oatmeal suna da ma'anar glycemic na raka'a 20, kuma buckwheat ko oatmeal, raka'a 40.

A cikin popcorn, watse hatsi na masara yana ƙara yawan ƙwayar glycemic na masara da kashi 20.

Bushe wasu abinci yana rage ƙarancin ma'anar: Gurasar stale tana da GI mai raka'a 37 kawai, tare da ma'anar GI na al'ada burodi - raka'a 50.

Ko da ice cream mai narkewa yana da GI sau 1.5 fiye da ice cream mai narkewa.

Amfanin abinci

Babban ab advantagesbuwan amfãni na abincin maras carb:

1. Sanin glycemic index na abinci yana sa ya zama sauƙin sarrafa sukarin jininka. Wannan yana da amfani musamman ga masu ciwon sukari, waɗanda likitoci ke ba da shawarar cin karin abinci tare da ƙarancin glycemic index.
2. Babban adadin fiber, wanda aka yi amfani da shi a cikin kayan abinci mai ƙirar carb, yana daidaita ƙwayar gastrointestinal.
3. Abincin da ke da wadataccen abinci mai gina jiki yana mamaye jiki tare da dukkan mahimmancin amino acid da collagen, wanda ke haifar da lafiya, fata da ƙusoshin.

Contraindications

Duk da fa'idar da ke tattare da wadataccen abinci na carbohydrate, akwai wasu yanayi yayin da ake rage cunkoso a cikin abinci mai rauni:

• koda mai aiki da hanta,
• cututtuka na ƙwayar gastrointestinal
• cututtukan zuciya
• rashin daidaituwa na hormonal,
• ciki da lactation

Ba za ku iya bin madaidaicin abinci mai ƙarancin carb ga yara da matasa - akwai haɗarin mummunar tasiri akan tafiyar matakai na rayuwa.

Dokoki da abinci

A kan rage cin abinci maras carb, ana bada shawara don bin ka'idodi da yawa don cimma sakamako mafi kyau ga rasa nauyi:

1. Karka wuce adadin halatatattun carbohydrates a cikin abincin yau da kullun.
2. Guji katsewa cikin abinci sama da awanni 4.
3. Yana da kyau a rarraba abincin yau da kullun zuwa abinci 5-6.
4. Raba duk abinci cikin manyan abinci 3 da abinci sau biyu.
5. Abubuwan da ke cikin kalori na babban abincin kada su wuce kilo 600, da abun ciye-ciye - kilogiram 200.
6. Idan horonku ya faru da safe, ya fi dacewa a sami abun ciye-ciye tare da karin kumallo mai gina jiki (omelet daga ƙwai 2-3).
7. Idan motsa jiki na maraice ne, ku ɗauki sa'o'i 2-3 kafin motsa jiki kuma idan ta yiwu kada ku ci nan da nan bayan motsa jiki.An yarda da abun ciye-ciyen haske kafin lokacin kwanciya tare da wani yanki na cuku gida (ko wani samfurin furotin).
8. A kan rage cin abincin carb, kofi da sauran abubuwan shaye-shayen ba a ba da shawarar ba. Haramcin giya haramun ne.
9. Sha akalla lita 2,5.5 na ruwan sha mai tsabta kowace rana.
10. A yayin rage cin abinci mai karko, yana da kyau a dauki rukunin bitamin-ma'adinai don sake mamaye abubuwanda ake bukata a jiki.

Tebur samfurori da aka ba da shawarar

Baya ga dokoki da shawarwari na sama, akwai wani mahimmin batun. Wani sashi mai mahimmanci game da abinci mai ƙarancin abinci shine tebur na abinci da aka bada shawara.

Tabbatar ɗauka cikin sabis idan kuna sha'awar sakamakon.

Jerin samfuran da aka hana

Abubuwan da aka haramta akan abinci mai karancin abinci sun hada da:

• burodi da abinci iri iri
• kowane Sweets: sukari, zuma, syrups daban-daban, popcorn, ice cream, Sweets, cakulan,
• kayan marmari da kayan marmari masu dauke da sitaci: dankali, artichoke, masara mai daɗi,
• kowane samfura waɗanda ke ɗauke da adadin lactose, sucrose da maltose,
• hatsi daban-daban da hatsi daga gare su tare da babban glycemic index: semolina, shinkafa shinkafa, oatmeal, flakes masara.

Janar dokoki

A cikin 'yan shekarun nan, abincin mai-mai-mai-mai-da kwalliya tare da mai ƙayyadaddun abun carbohydrate sun shahara sosai. Yi la'akari da tambayar menene irin abincin da ake ɗanɗana-carb yake, fasali da kuma dalilin sa.

Ana amfani da tsarin ƙarancin abinci na Carbohydrate don dalilai daban-daban: don asarar nauyi, tare da ciwon sukarijiyya kibaa hauhawar jini. Diarancin abincin carb (wanda ake kira abubuwan cin abinci) an kuma nuna shi don 'yan wasa da ke shiga cikin wasanni kamar wasan ƙwallo, wanda ke amfani da tsarin abinci na musamman - bushewa, wanda ya ba ka damar samun nutsuwa a jiki da bayyanar da matsala a cikin ɗan gajeren lokaci ta hanyar rage kiba a jiki da ƙara yawan ƙwayar tsoka. Kuma a cikin kowane alƙawarin da aka tsara na abin da ake amfani da shi don rage cin abinci tare da ƙananan abun ciki na abubuwan carbohydrate, akwai dokoki da yawa nuances.

Carbohydrates babban aji ne na mahallin sunadarai, gami da sauki (monosaccharides) da hadaddun (polysaccharides) carbohydrates, kowannensu yana da tasiri daban-daban akan metabolism:

• carbohydrates mai sauƙi - suna haɗuwa da sauri cikin jiki kuma kan aiwatar da metabolism ya rabu cikin monosugar (glucose / fructose). Suna da sauri a cikin jiki kuma idan aka karɓi wuce haddi, idan babu buƙatarsu, sai su juye su zama mai kitse ciki da ƙyalli. Lokacin amfani dashi, matakin sukari na jini ya tashi da sauri, wanda ke ba da jin daɗin jin daɗi, wanda shima yakan wuce da sauri. Abincin da ke kunshe da ƙwayoyin carbohydrates mai sauƙi sun haɗa da sukari, 'ya'yan itãcen marmari, zuma, jam, adanawa, kayan abinci, kayan lefe, da sauran abubuwan lemun zaƙi,
• hadaddun carbohydrates (sitaci, glycogen, pectinzaren inulin) a hankali ana shafa su a jiki (tsawon lokaci 3-5 a mafi tsawo). Suna da hadadden tsarin kuma sun haɗa da yawancin monosaccharides. Suna rushewa a cikin karamin hanji, yawan shansu zai iya rage fizirin.Cikakkun carbohydrates suna haɓaka sukari jini a hankali, sabili da haka jiki yana cika tare da makamashi. Kayayyakin da ke kunshe da hadaddun carbohydrates (fiber, sitaci, pectin) sun hada da burodin hatsi gaba daya, farin shinkafa, hatsi da hatsi daga gare su, taliya, ayaba, abarba, 'ya'yan itatuwa da aka bushe.

A zahiri, abinci mai karancin carb yana daidaita matakai na rayuwa a jiki wanda yayi daidai da matsananciyar yunwa lokacin da metabolism sake juyawa gluconeogenesiswanda aiwatarwar samuwar glucose ta afku ne daga abubuwanda basa amfani da carbohydrate (glycerin, lactic / pyruvic acid, amino acidmai yawan kitse). A farkon lokacin azumi, ana inganta haɓakar metabolism na amino acid (furotin), wanda ya isa zuwa wani matsayi kuma ya ɗauki tsawon kwanaki 25-30, sannan amfani da furotin a matsayin "man metabolic" ya ragu sosai, tunda tanadin da yake cikin jiki na iya raguwa zuwa wani matakin. A cikin layi daya, an haɓaka aiki da hadawan abu da iskar shaka na kitse kyauta.

A wannan matakin, a cikin yanayi na rashin ƙarfi na carbohydrates, metabolism na makamashi sauya daga carbohydrate zuwa lipid metabolism, wanda hadawan abu da iskar shaka da mai kitse tare da samar da tarin jikin ketone hidima a matsayin madadin makamashi. Don haka, karancin-carb, mai-mai mai yawa yana haifar da rashin ƙwarin jini. Takaitawa daga depot glycogen kuma da ɗan ci gaba mai saurin inganta ma'anar cikawa yana taimakawa zuwa saurin asarar nauyi.

Lokacin amfani da kayan abinci na wannan nau'in, ya kamata a haifa da hankali cewa ƙananan abun ciki na carbohydrates da fiber na abin da ke cikin abincin yana haifar da rashin wadataccen abinci. bitamin da ma'adanai. Sabili da haka, kayan abincin da ke hana ci gaba da lalata ketosis na sanyi, koda kuwa an kara abubuwan da suka wajaba a cikin abincin, ana iya tsara shi don iyakantaccen lokaci. Lokacin da ake lura da ƙananan abincin carb, yana da mahimmanci a jagoranci cewa hanyar samar da jikin ketose yana haifar da yayin da carbohydrates a cikin abincin ya iyakance zuwa 100 g / rana.

Hypo-carbohydrate rage cin abinci don asarar nauyi

Ya dogara da ƙayyadaddun ƙuntatawa a cikin abincin adadin abincin da ya ƙunshi yawancin carbohydrates mafi sauƙi kuma, ga ƙarancin abinci, abinci mai girma a cikin hadaddun carbohydrates. A lokaci guda, abubuwan da ke cikin furotin a cikin abinci ya dace da ka'idodin ilimin halittar jiki, kuma an rage yawan kiba mai dan kadan. Dangane da haka, yawan adadin kuzari na abincin yau da kullun an rage shi zuwa 1700-1800 Kcal / rana. Tionuntataccen carbohydrates a cikin abun da ke ciki don asarar nauyi a ƙasa da 120-130 g ba shi da shawarar ko ya halatta lokacin amfani da abincin abincin azumi na ɗan gajeren lokaci. Zaɓin samfuran - tushen carbohydrates ana ƙaddara shi ta ƙimar da ake buƙata na raguwa a cikin ƙimar kuzarin abincin yau da kullun, tsawon lokacin cin abinci da burin.

Abubuwan sukari da sukari da ke dauke da sukari, kayan kwalliya, abubuwan sha masu dadi, zuma, ice cream an cire su daga abinci, burodi da taliya da aka sanya daga gari mai inganci, shinkafa mai tsabta, semolina, kuma, idan ya cancanta, hatta babban rage karfin kuzari yana da iyaka (har zuwa 1000- 1200 kcal / day) wasu hatsi, dankali, wasu 'ya'yan itace da berries (inabi, ayaba,) drieda driedan itace da aka cire. Babban tushen carbohydrates yakamata ya zama abinci ya ƙunshi bitamin da ma'adanai masu arziki a cikin fiber na abin da ake ci - nau'in burodin abinci tare da ƙari da burodin alkama da keɓaɓɓu, ƙasa ko burodi gaba ɗaya, ganyaye, hatsi, zai fi dacewa duka hatsi ko kuma an adana wasu kayan casing (shinkafa, baƙuwar buckwheat, sha'ir / oatmeal), kayan lambu marasa 'ya'yan itace da berries marasa dadi.

Yana da mahimmanci a fahimci cewa abincin anti-carbohydrate tare da ragi / ƙuntatawa a cikin abincin sukari da samfuran da ke ɗauke da sukari ba ya nufin cewa sukari yana ba da gudummawa ga samun nauyi / haɓaka kibafiye da sauran carbohydrates.Kasancewar sukari a cikin abincin ba shi da mahimmanci don rage nauyin jikin mutum a cikin yanayi inda darajar kuzarin abincin ya zama ƙasa da amfani da makamashi. Ma'anar zaɓar tushen maɓallin carbohydrate shine cewa samfuran da ke ɗauke da ƙwayar carbohydrates suna da ƙimar abinci mafi girma (ƙirƙirar yanayi don rayuwar ɗan adam microflora na hanji, ta motsa motsi na ciki, ƙwayoyin cuta mai guba, cholesterol) kuma zai baka damar samun kwanciyar hankali mai dorewa fiye da kayayyakin da ke dauke da sukari.

Cararancin Abincin Carbohydrate - Tebur samfurin Kayan Carbohydrate

Don ƙirƙirar abincin abinci mai ƙarancin-carb, yana da mahimmanci a mai da hankali kan yawan abubuwan da ke cikin carbohydrates a cikin wasu abinci. An bayyana wannan bayanin a cikin tebur da ke ƙasa.

Ka'idojin ka'idodi na karancin abinci mai itace:

• Ragewar abincin abinci na carbohydrates (mafi sauƙin sauƙi) zuwa 120-130 g / rana tare da dabi'un kimiyyar lissafi na abubuwan gina jiki da ƙuntataccen ƙuntataccen kitse (har zuwa 70-75 g / rana), akasari saboda rage ƙima na dabba mai ƙarfi. Matsakaicin hadaddun carbohydrates mai sauƙin kai yakamata ya zama 95 zuwa 5. Aƙalla 50% na furotin a cikin abincin yakamata a samar da samfuran dabbobi: ƙwai, kifi mai ƙoshin mai, nama, cuku gida, da abincin teku. Abincin kalori ya kamata ya bambanta tsakanin 1700-1800 kcal / rana.
• Babban cin abinci mai narkewar carbohydrates ya kamata ya kasance a farkon rabin rana. A abincin dare, kuna buƙatar bayar da fifiko ga abincin furotin.
• Rage amfani da gishiri da abinci mai gishiri.
• Abincin ya ragu, ba tare da ci da ci tsakanin abinci ba.
• Cook ta amfani da hanyoyin rage cin abinci na sarrafa abinci - tafasa, tururi, simmer, gasa. Ba a yarda da kayan abinci ba da izini.
• Yi amfani da aƙalla 2l / rana na ruwa mai kyauta.

Don haɓaka tasirin abinci mai ɗan ƙaramin ƙarfi, ana bada shawarar yin azumin kwanaki, tunda suna haɓaka tsarin tattara daskararru kuma yana bayar da gudummawa ga sake fasalin metabolism.

Koyaya, dole ne a fahimci cewa ƙarfin kuzarin kwanakin azumi ya bambanta a matakin 500-700 kcal / rana kuma yana da ƙarancin samfurori, wanda ke haifar da karancin abinci mai mahimmanci. abinci mai gina jiki. Saboda haka, ba za a iya amfani da ranakun yin azumi ba sau 1-2 a mako. Akwai zaɓuɓɓuka masu yawa sosai don kwanakin azumi - yawancin furotin (nama, kefir, kifi, cuku gida), carbohydrate ('ya'yan itace da kayan lambu), haɗuwa - kusanci kusa da tsarin abubuwan gina jiki da samfura zuwa daidaitaccen abinci.

Da ke ƙasa akwai zaɓuɓɓuka saboda kwanakin azumi:

• Abincin Kefir-curd - 50 g na cuku mai karamin kitse da 200 ml na yogurt ko 1% mai kefir, sau 5 a rana,
• Nama (kifi) abincin - 50-70 g na dafaffen nama (kifi), sau 5 a rana kuma 100-150 g kayan lambu (cucumbers, kabeji, tumatir) sau 5 a rana.

Kayan lambu da kayan abinci na 'ya'yan itace (250-300 kcal), wanda za'a iya ba da shawarar ga manya da maza da ke da irin abincin da suke ci, kuma ga masu cin ganyayyaki, suna da ƙarancin ƙarfi.

• Abincin salatin - 250 g na kayan lambu mai tsabta a cikin nau'i na salads sau 5 a rana, idan ya cancanta tare da ƙari na 10 g kowace rana na kayan lambu ko 10% kirim mai tsami.
• Kokwamba abinci - 300 g nunannun cucumbers, sau 6 a rana (1.5 kilogiram).
• Abincin Apple - 250 g na raw ko biscuit apples sau 6 a rana (jimlar 1.5 kilogram).

A ranakun azumin ana barin shi ya sha ruwan kwalba mai cike da kwalba, furen daji ya tashi, shayi mai kyauta. Gishiri yana iyakance zuwa 2-3 g / rana. A ranakun azumi, ya zama tilas a dauki kwamfutar hannu guda biyu na shirye-shiryen ma'adinan ma'adinai (Vitrum, Daidaitawa, Multimak, Vitamax, Abinci, Unicap, Multitabs,Kalam da sauransu).

Abincin Rashin Cutar Rana

A ciwon sukari -arancin carb yana cikin ɗayan matakan warkewa. An tsara wa irin waɗannan marasa lafiya abinci na warkewa, Lambar tebur 9 bisa ga Pevzner (a nauyi na al'ada).Abincin yana samar da raguwa a cikin abincin carbohydrates, amma raguwa gaba ɗaya a cikin abubuwan da ke dauke da ƙwayar carbohydrate ba a faɗi sosai ba kuma shine 3.5 g a 1 kg na nauyin haƙuri (matsakaita na 300-350 g / day). Energyimar kuzarin abincin shine 2500 kcal. Yawancin abu mai sauƙi carbohydrates yana iyakance a cikin menu tare da abubuwan da ake amfani da su na al'ada na sunadarai (95-100 g / day) da kitsen (75-80 g / day).

Abincin yana samar da iyakataccen abun ciki na sodium chloride (har zuwa 10-12 g / rana), abubuwa masu narkewa da cholesterol. Abubuwan da ke cikin samfuran abubuwan da ke kunshe da abubuwan abinci na lipotropic da fiber na abin da ake ci suna ƙaruwa (abincin teku, naman sa, naman maroki, cuku gida, hatsi mai kyau, gurasar abinci, ƙarancin kifi, kayan lambu / 'ya'yan itatuwa). Lokacin da ya wuce kiba, abun da ke cikin carbohydrate a cikin abincin ya ragu zuwa 120 g a rana, kuma adadin caloric daga abincin ya ragu zuwa 1700 kcal (Tebur 9A) Rage abincin tare da rarraba uniform na carbohydrates.

Iri daban-daban

Morearin abincin mafi tsauri don asarar nauyi shine Khayrullin abincin carb. Pewarewarsa shine cewa yawan kitse da abinci mai gina jiki a cikin abincin ba'a iyakance shi da ƙuntataccen ƙuntatawa na carbohydrates: ba fiye da 6-8 g kowace rana a cikin kwanakin farko tare da karuwa mai sauƙi a cikin abubuwan da suke ciki zuwa 20-40 g. , kowannensu yana nufin warware wasu matsaloli, ba don rasa ƙarin fam ba, har ma don inganta sakamakon.

• Matakin motsa jiki - yana samar da raguwa mai yawa a cikin carbohydrates zuwa 0-10 g kowace rana. Tsawon lokacinta kwana 14 ne. Babban aikin shine fara tsarin ketosis kuma ƙarancin carbohydrates suna cikin abincin, da sauri an cimma burin. A wannan matakin, yawan shan ruwa (har zuwa 3 a kowace rana), yawan ci mai ma'adinin bitamin da kuma firam na abin da ake ci.
• Mataki na asarar nauyi mai gudana - abincin abinci na mako-mako yana samar da haɓaka abubuwan da ke tattare da kayan abinci na carbohydrate yau da kullum ta 5 g. A lokaci guda, ƙimar asarar nauyi zai rage aiki. Sannu a hankali kawo adadin carbohydrates a cikin kullun wanda asarar nauyi ke ragewa kadan, amma baya tsayawa kwata-kwata. A matsayinka na mai mulki, a cikin mutane daban-daban wannan yana faruwa a matakin amfani da 20-40 g na carbohydrates kowace rana. Lokacin dakatar da asarar nauyi, rage carbohydrates, ta hanyar aiwatar da aikin ketosis. Dole ne ku yanke shawara daidai wa kanku matakin menene na yawan ƙwayar carbohydrate kan aiwatar da asarar nauyi ya ci gaba kuma a wane matakin yake tsayawa. Ga waɗansu, wannan matakin zai zama 15-30 g kowace rana (15 g - ci gaba da rasa nauyi, 30 g - dakatar da asarar nauyi), kuma don wasu - 40-60 g.
• Matsayin tallafi na farawa - yana farawa lokacin da aka bar kimanin kilogram 3-5 kafin maƙasudin. A wannan matakin, dole ne a sassauta matakan rage nauyi, wanda aka samu ta hanyar kara yawan abubuwan carbohydrate a cikin abincin yau da kullun ta hanyar 10 g kowane daya da kuma kiyaye wannan saurin asarar nauyi (1.5-2 kg a wata) na watanni 2-3. A wannan yanayin, dole ne a ƙayyade matakin da ya dace na ɗaukar carbohydrate, asarar nauyi yana tsayawa kuma a wane ƙimin asarar nauyi yake ƙima. A wannan matakin, yakamata ku sani sarai da menene irin yawan shan kuzarin da kuka daina yin nauyi kuma a wane matakin kuka fara samun nauyi.
• Matsayin tallafi shine abinci mai gina jiki a matakin karuwar carbohydrate wanda baya haifar da samun nauyi, a matsakaita yana daga 50 zuwa 100 g na carbohydrates.

A tsari, ba lallai ba ne a yi amfani da tsarin baki ɗaya, zaku iya zama a farkon, matakin ƙarfafawa har sai kun isa nauyin da kuke buƙata. Don cimma burin, fara a hankali ƙara yawan abubuwan da ke cikin carbohydrate na 5 g a mako daya.

Abubuwan da aka yarda

Tushen abincin ya ƙunshi ƙananan nau'ikan ja mai mai, mai kogin da kifayen teku (herring, tuna, kifin) a kowane dafa abinci, zomo da naman kaji (kaji, turkey), abincin teku, ƙwai na kaza, mai kayan lambu (zaitun, masara, sunflower), hatsi (buckwheat, alkama, oat da shinkafa).

Abincin ya kamata ya hada da cuku mai tsami, kirim mai tsami, cuku mai gida da sauran kayan kiwo mai kitse, man shanu da kayan marmari masu yalwar arziki a cikin fiber: karas, kabeji, zucchini, albasa, tumatir, kayan kwai, guna, ganyen seleri, zucchini, ganyen salatin, cucumbers, kore wake.

Hakanan zaka iya haɗa da walnuts, ƙyallen flax, gyada, zaituni a cikin abincinku. Kyakkyawan hanyoyin samar da carbohydrates sun hada da dankali da aka dafa ko dafaffen, bran, legumes (wake, lentil, Peas, chickpeas), kayan masara da abinci, da burodi.

Mahimmanci da fasali na abinci

Babban mahimmancin abincin carb shine kawar da sitaci da sukari daga abincin. Wannan haramcin ya shafi dukkan kayayyakin abinci dauke da wadannan abubuwan. Bayan watsi da waɗannan nau'ikan carbohydrates, ba za ku iya rasa nauyi ba kawai, amma kuma inganta jin daɗinku.

Kodayake sukari yana nufin carbohydrates masu sauƙi, waɗanda aka narke cikin sauri kuma basu amfana ga jiki ba, sitaci akwai hadaddun kuma yana buƙatar ƙarin lokacin sarrafawa, amma kuma “wofi” ne a jikin mutum. Da zaran cikin jiki, ana tura su zuwa farjen, kwayoyin enzymes wanda da sauri suke "narke" su cikin glucose su jefa shi cikin jini.

Duk wani likita zai tabbatar da cewa karuwar glucose a cikin jiki yana cike da cututtukan da ke kama da cutar gudawa, yawan kiba, cututtukan ƙwayar cuta, da cututtukan thyroid.

Gulin glucose

Don guje wa irin wannan “bouquet” na cututtuka, kuna buƙatar kula da matakin glucose na yau da kullun. Don yin wannan, rage yawan wadatattun carbohydrates da ke cinye kowace rana. Wannan ba shi da wahala, tun da hadaddun carbohydrates na yau da kullun suna kasancewa cikin ƙananan adadi a nama, kifi da sauran abinci. Kuna buƙatar kawai hada kayan kayan jita-jita. Kuma manta game da mai dadi.

Yawancin masana ilimin abinci suna la'akari da karancin abincin carb, kamar, alal misali, azumin nafila ko kwanakin azumi, ba tsarin asara na ɗan gajeren lokaci ba, amma tsarin abinci mai gina jiki, wanda ya dace da wasu cututtuka kuma ana iya amfani dashi azaman tushen menu. Abincinta ya ƙunshi abinci mai yawa da furotin. Daga waɗannan samfuran, zaka iya shirya abinci da abin sha tare da ƙaramin adadin carbohydrates, mai wadatar sunadarai a cikin waɗanda 'yan wasa ke amfani da su don ƙona kitse kuma suna daidaita jiki tare da abubuwan gina jiki.

Rage Carbohydrate

Kodayake carbohydrates suna daga cikin abubuwan "gini" na jiki, amma wuce adadin su yana cutarwa ga lafiyar ɗan adam. Sabili da haka, irin wannan abincin yana nufin rage carbohydrates a cikin abincin. Decreasearin rage yawan ƙwayoyin carbohydrates suna tsokani tsoratar da jiki don ciyar da kuzarin da aka adana a cikin hanyar adana mai a jiki da gabobin ciki.

Abubuwan cin abinci mai ƙarancin carb sun bambanta da abincin furotin a cikin cewa ba ku buƙatar yunƙurin yunƙurin cin abinci, cin abinci kaɗan ko tauna salati ba tare da miya ko abinci mara yisti ba. An ba shi damar amfani da kayan ƙanshi, gishiri ko soya miya, man kayan lambu cikin matsakaici. Kuma, menene zai iya farantawa mutane da yawa gourmets - a cikin wasu jita-jita an ba shi izinin soya abinci.

Amfanin da contraindications

Ciwon sukari yana ɗayan contraindications na tsarin asarar nauyi da yawa. Amma rage cin abinci mai ƙarancin carb ga ciwon sukari, ba kamar sauran abubuwan cin abinci ba, an yarda, ƙari, yana da amfani. Yana taimaka wa mutanen da ke fama da wannan cutar su kula da lafiyar su, su rasa nauyi ta hanyar iyakance yawan cin abinci na masu amfani da sinadarin carbohydrate.

Amfanin abinci

Babban amfanin cin abincin - da aka ba da izinin kamuwa da cutar siga an bayyana shi a sama. Fa'idodin abinci mai karancin carb ba ya ƙare a wurin.

1. Rage nauyi saboda yawan kitse na ciki da na ƙyalli.
2. Rashin yawan adadin kuzari saboda abinci mai matsakaici.
3. Abincin mai ciki, abinci na yau da kullun.
4. Mai sauƙin ɗauka.
5. Yawancin jita-jita ba su da ban sha'awa.
6. Ficewa daga cikin abincin yana ba da tabbacin tsawon lokacin sakamako.

Cons na rage cin abinci

Hakanan abincin yana da nasa abubuwanda kuke buƙatar la'akari da wanda kuke buƙatar zama da shiri kafin fara rasa nauyi.

1. Rashin wadatar glucose na tsawan lokaci na iya shafar damar tunani - za a sami murguda baki, zai yi wahala mai hankali.
2. Rashin samfura tare da glucose yana haifar da yanayin talauci, gajiya mai sauri, rashin kulawa.
3. Yawancin abincin furotin yana sanya damuwa akan kodan, zuciya da jijiyoyin jini.
4. Ara yawan lokacin abinci mai wuce haddi tare da matsaloli tare da gabobin ciki.
5. Rashin carbohydrates da sauran abubuwan gina jiki a cikin menu yana rinjayar bayyanar mutum - matsalolin fata sun bayyana, dullumi da gashi suna zama, ƙoshin ya zama mara ƙarfi.

Lokacin cin abinci

Abincin akan wannan abincin ba shi da rikitarwa - karin kumallo, abincin rana da abincin dare. Optionsarin zaɓuɓɓukan ciyarwa suna ba shi damar gabatar da kayan ciye-ciye guda ɗaya ko biyu tsakanin abinci. Idan za ta yiwu, zai fi kyau ka rabu da su.

Kimanin abincin abincin rana yana kama da haka:

• karin kumallo - 07: 00-08: 00
• abun ciye-ciye - 11:00
• abincin rana - 13: 00-14: 00
• abun ciye-ciye - 16:00
• abincin dare - 18: 00-19: 00

-Arancin abincin carb, menu wanda ya ƙunshi manyan abinci guda uku, za'a iya narkar da shi tare da abun ciye-ciye guda ɗaya, idan ya cancanta. Idan an yi shi da safe, an ba shi izinin cinye 100 na cuku gida ko salatin kayan lambu. Da rana, zaku iya cin apple, lemo ko gilashin kefir. Hakanan, an yarda da kefir tsakanin cin abincin dare da zuwa gado, ba a la'akari dashi a matsayin abinci.

Sakamakon Abincin da Reviews

Duk waɗanda suka ɗanɗana wannan abincin a kansu sun gamsu da sakamakon. Babu wani cikas a cikin rasa nauyi. A matsayin sakamako masu illa, mutane suna koka game da sha'awar kayan alatu. Wadanda suka ba da izinin ci abinci na carbohydrates ba zato ba tsammani sun tabbatar da rashin lafiyar a farkon abincin da kuma ƙara yawan matsalolin koda. Kodayake an haramta wannan abincin don cutar su.

Rage nauyi yana ba da shawarar rage cin abinci kafin hutu tare da bukukuwan ko bayan su. Yawancin lokaci, yayin irin waɗannan haɗuwa akan tebur akwai yawancin jita-jita na abinci daga abinci ba bisa ƙa'ida ba. Don kada ku lalata yanayi don kanku da masu, yana da kyau ku guji abincin ko ku jinkirta shi kwanaki kaɗan.

Reviews on a low-carb rage cin abinci ne mafi yawanci tabbatacce. Mutane lokaci-lokaci kan zama a kai ko ma amfani da ka'idodinta azaman abinci. A irin wannan abincin, nauyi yana raguwa sosai, sakamakon yana daɗewa kuma babu wani azumin da zai biyo ku a wasu abubuwan rage cin abinci.

Jerin samfuran da aka hana

Abinda kuka fi so ba shine cikin jerin abincin da aka yarda ba? Don haka, ya kasance a cikin jerin baƙar fata na ƙananan abincin carb:

• gari da kayayyakin abinci,
• farin shinkafa, taliya,
• dankali, masara, legumes,
• abinci mai guba da kayayyakin da aka gama amfani da su,
• ketchup, mayonnaise da sauran biredi banda soya,
• cakulan
• 'ya'yan itãcen marmari, berries (musamman inabi, banana),
• sukari da kayayyakin masarufi,
• ruwan 'ya'yan itace Berry, ruwan' ya'yan itace, abubuwan sha, 'yan giya,
• abin sha mai cike da abubuwan sha,
• barasa na kowane ƙarfi.

Rashin abincin da kuka fi so da abinci ba da dadewa ba. Bayan sati daya ko biyu na abinci mai santsi, za a iya gabatar da abinci da abinci a hankali cikin abincin.

Litinin

• karin kumallo - omelet tare da kayan lambu ko 200 g na gida cuku, shayi ko kofi, apple
• abincin rana - 200 g na dafaffen nama ko kifi, salatin kayan lambu ba tare da mai ko kayan lambu ba
• abincin dare - shinkafa tare da kayan lambu ko buckwheat tare da naman sa

• karin kumallo - cuku gida tare da 'ya'yan itace ko omelet tare da nama mai dafa, apple ko innabi, kofi ko shayi
• abincin rana - 200 g stew ko kaza, salatin kayan lambu tare da ruwan lemun tsami
• abincin dare - nama mai sauƙi, kayan lambu ko miya mai naman kaza

• karin kumallo - stewed kayan lambu tare da grated cuku ko dafaffen qwai tare da yanki na cuku, kofi ko shayi
• abincin rana - garin kaza da gyada ko kaza, kayan lambu, miyan cuku
• abincin dare - kifi mai gasa ko stew tare da dafaffen kabeji ko stewed

• karin kumallo - burodin buckwheat, tare da kayan lambu, shayi ko kofi, apple ko innabi
• abincin rana - 200 grams na Boiled ko gasa ko naman sa, steamed ko stewed kayan lambu
• abincin dare - 200 gr na dafaffen kifi tare da shinkafa ko kaza tare da buckwheat

• karin kumallo - omelet tare da kayan lambu da namomin kaza ko qwai mai tafasa tare da yanka cuku biyu, shayi ko kofi
• abincin rana - salatin kayan lambu mai cin abincin teku
• abincin dare - stew kayan lambu

• karin kumallo - ƙwai da aka yanke ko ƙwai da aka dafa da gilashin kefir ko cuku gida tare da ganye da kayan lambu, shayi ko kofi
• abincin rana - nama ko miya miyan kaza, kayan lambu miya puree
• abincin dare - kifi mai gasa tare da kayan lambu ko abincin teku tare da shinkafa

Lahadi

• karin kumallo - madara porridge, shayi ko kofi
• abincin rana - miyan kayan lambu tare da namomin kaza ko kunne
• abincin dare - 200 gr na naman alade, braised tare da kabeji ko kayan lambu a kowane nau'i

Abinci na sati biyu mara nauyi yana kunshe da irin menu. A cikin sati na biyu na abincin, zaku iya maimaita jita-jita na farko ko inganta, tare da maye gurbinsu. Kawai kar ka manta game da abinci da aka haramta. Sakamakon abinci na mako biyu shine -9 kg.

Cuku miya

Sinadaran dafa abinci:

• 100 g zakara
• 400 g kaji
• 2 cuku da aka sarrafa
• kayan yaji

Sanya cuku a cikin injin daskarewa na mintuna 3-40. Sanya naman a cikin lita na ruwan zãfi. Lokacin dafa abinci, dole ne a cire kumfa. Namomin kaza a yanka a cikin guda guda. Cire cuku mai daskararre kuma sanya shi a ciki ko a yanka a kananan cubes. Cire naman daga cikin ruwa ba tare da kashe wuta ba. Zuba yankakken namomin kaza da yankakken cuku cikin ruwan zãfi. Dama a lokaci-lokaci domin curds kada su tsaya tare su narke. Niƙa kaza na fillet kuma ƙara a cikin kwanon rufi. Jefa kayan ƙanshin a wurin kuma dafa don wani mintuna 5. Kuna iya doke tare da blender. An shirya kwano.

Gwangwani Tuna Salatin

Sinadaran dafa abinci:

• 1 karamin Can na tuna
• 1 tafasasshen kwai
• 100 g cuku
• 1 karamin kokwamba
• 1 karamin albasa
• 1 tbsp vinegar
• 1 tbsp man kayan lambu
• gishiri, barkono

Sara da albasa finely, ƙara vinegar, Mix. Bar don na minti 10-15. Cuku, kwai, grate. Yanke kokwamba a cikin kananan tube. Lambatu da ruwa mai yawa daga albasa. Haɗa dukkan kayan masarufi, kakar tare da mai, ƙara gishiri da barkono. Salatin ya shirya.

Abincin cutlet

Sinadaran dafa abinci:

• 200 g na naman sa
• Alade 400 g durƙusad da naman alade
• 250 g kaji
• 1 matsakaici sized
• Kwai 1

Yanke sara duk naman ko mince shi. Sara da albasa sosai. Haɗa nama da minced, albasa da kwai. Mix da kyau sakamakon taro, form cutlets. Tururi na minti 25-30.

Cararancin carb Raffaello

Sinadaran dafa abinci:

• 250 g low-mai gida cuku
• 1-2 tbsp. l nonfat kirim mai tsami
• dintsi na kwayoyi (zai fi dacewa almonds)
• 100-150 g kwakwa flakes

Sanya cuku gida ta sieve ko naman grinder, ƙara kirim mai tsami kuma Mix da kyau. Idan ana so, za a iya ƙara abun zaki. Dry da kwayoyi a cikin bushe frying kwanon rufi. Tare da curd taro, yi bukukuwa, a cikin kowane wuri mai goro. Mirgine kowane “rafaelka” cikin kwandon kwakwa. Sanyaya minti 60.

Rage Abincin Carbohydrate

Abincin ƙarancin carb shine hanya mai asarar nauyi wanda ya ƙunshi ƙara yawan amfani da furotin na dabba (nama, kifi, mai-kiba mai-yawa da kayan madara) da rage carbohydrates (gami da kayan lambu, hatsi da 'ya'yan itatuwa). Dangane da tsarin abinci mai karancin-carb, rashi a cikin yawan abubuwan carbohydrates, babban tushen samar da makamashi, yana haifar da amfani da adon mai mai yawa, wanda ke ba da tasirin nauyi mai nauyi. Mako guda kan abincin karas-carb, zaka iya rasa kilogiram 5-7, gwargwadon nauyin farko.

Abincin yau da kullun na carbohydrates (a cikin sabani na raka'a gwargwadon tebur na abinci mai ƙananan carb):

• har zuwa 40 - yana samar da asarar nauyi,
• har zuwa 60 - kiyaye nauyinku,
• sama da 60 - take kaiwa zuwa saitin jiki.

A kan rage cin abincin carb: $ 1 = 1 gram na carbohydrates

Don haka, babban ka'idodin abinci mai gina jiki akan abinci mai karancin abinci shine rage cin abinci mai narkewa zuwa 40 cu kowace rana. Ku ci yayin da kuke bin abin da ake ci a cikin ƙananan carb sau da yawa sau 4-5 a rana, amma a cikin ƙananan rabo (200-250 gr). Abincin da ya gabata yakamata ya kasance ba bayan sa'o'i 3 kafin lokacin kwanciya.

Don asarar nauyi mai nauyi, ana bada shawarar biye da tsarin abinci mai ƙarancin carba a cikin carbohydrates 40. Kwanaki 14, ba fiye da sau ɗaya a shekara ba.Don kula da nauyin ku na yau da kullun, zaku iya amfani da ka'idodin tsarin abinci mai ƙarancin carb ga wani lokaci wanda ba a iyakance shi ba, ƙyale har zuwa carbohydrates sittin a cikin abincinku.

An hana abinci don rage cin abinci mai karko:

• Gurasa da burodi,
• Kayan gari da kayan masarufi,
• Taliya
• Kayan itaciya (dankali, farin kabeji, squash, masara),
• Fruitsa fruitsan itace da berries (ayaba, innabi, mangoes, kankana),
• Son suga, zuma da kowane irin mai dandano,
• Giya da carbonated abubuwan sha.

Don ingantaccen nauyi mai nauyi akan abinci mai ƙarancin carb, ana bada shawara don rage yawan kayan yaji da kayan ƙanshi, wanda ke haifar da haɓaka abinci, gishirin gishiri, wanda ke taimakawa riƙe ruwa a cikin jiki, wanda zai haifar da kumburi, tarin gubobi.

Rashin daidaituwa game da karancin abincin carb:

• Paarancin aikin na ƙasa,
• High cholesterol,
• M wuce haddi a cikin gidajen abinci na uric acid,
• Take hakkin gastrointestinal fili,
• Rashin ƙwayar baƙin jiki.

Don rage haɗarin da za a iya samu yayin ɗaukar ƙananan abincin carb, kuna buƙatar sha akalla lita 1.5-2.5 na ruwa a kowace rana, zai fi dacewa da tsabtace ruwa ba tare da iskar gas ba, amma kuma kuna iya yin ado, teas mai rauni da tinctures, amma ba tare da sukari da syrups ba. Hakanan ana ba da shawarar cewa yayin cin abinci mai ƙarancin carb, ɗaukar hadaddun bitamin-ma'adinai don wadatar da jiki tare da dukkanin abubuwan da ake buƙata na ganowa.

Low-carb rage cin abinci - contraindications:

• Haihuwa da lactation
• Yara, matasa da tsufa,
• Cututtuka na ciki
• Cututtuka na tsarin zuciya da jijiyoyin jini,
• Cututtuka na yau da kullun a cikin babban mataki,
• Gout

Tebur samfurin

Cararancin abincin Carbohydrate - Tebur samfurin:

Dangane da ka'idodin tsarin rage cin abinci mara nauyi, yana da buƙatar ƙirƙirar menu don asarar nauyi dangane da bayanan da ke cikin tebur ta yawan cu samfura. Don asarar nauyi mai inganci, a kan abinci mai ƙarancin carb, yawan adadin kuzarin da ake cinyewa a rana kada ya wuce 40.

Menu na mako

-Arancin carb - menu na mako-mako (karin kumallo, abincin rana, abun ciye-ciye, abincin dare):
Litinin:

• Omelet tare da zakarun. 1 tumatir
• Ruwan kaza da kaza da zakara a miya. 2 gurasar abinci
• Pear
• Nama gasa.

Talata:

• Masu sihiri tare da cuku gida da zabibi,
• Kunne tare da guda na kifi. 2 gurasar abinci
• Green apple
• Naman saro nama tare da alayyafo.

Laraba:

• Cheesecakes tare da kirim mai tsami,
• Buckwheat porridge 100 g. Chicken schnitzel 150 gr.,
• Orange
• Jellied nama.

Alhamis:

• Curd Pudding,
• Cuku mai cuku tare da kaza. 2 gurasar abinci
• Inabi
• Rice 100 g. Steamed naman sa cutlets 150 gr. 2 cucumbers.

Juma'a:

• 2 wuya Boiled qwai. Cuku
• Kifi a cikin kirim mai tsami
• Qiwi
• Bean puree. Chicken Rolls. 2 tumatir.

Asabar

• Curd wanda ke da yogurt na halitta,
• Kayan tagar naman ya kawo 200 g. 1 kokwamba
• 2 Tangerines,
• Abincin teku 180 gr. Arugula Salatin 200 g.

Lahadi:

• Steamed omelet tare da naman alade
• Gasa turkey tare da broccoli 200 gr,
• 1 kofin kefir 1%,
• Kwakwalwar braised tare da kayan lambu (albasa, karas, tumatir) 200 g.

Tare da ƙarancin abincin carb, bai kamata ku manta da tsarin shaye-shaye ba. Tare da rushewar kitse yayin asarar nauyi akan abinci mai karancin abinci, ana kirkiro sassan ketone waɗanda suke da tasirin gaske akan jiki idan rashi yasha ruwa. Sha 1.5-2 na ruwa mai tsabta ba tare da isasshen rana ba. Hakanan ana nuna kayan ado na ganye, shayi mai rauni, amma ba tare da sukari da ƙari ba.

Kayan girke-girke
Cushe tare da gida cuku

Cushe tare da gida cuku

• Cuku gida 300 gr,
• 5 qwai
• Raisins
• Milk 0.5 L
• Gyada 5 tbsp. cokali
• Sugar dandana.

1. Beat madara, ƙwai 4 da gari a kan blender har sai da santsi. Ba da gwajin "huta" minti 10.
2. Soya filayen a cikin tukunyar mara sanda ba tare da mai ba.
3. Shirya cika: ƙara 1 kwai, raisins da sukari a cuku gida, Mix sosai.
4. A kan shirye-shiryen pancakes ɗin, sanya cika daga cuku gida, kunsa a cikin hanyar da aka fi so.

Ana iya ba da safarar abinci tare da cuku na gida tare da kirim mai tsami don karin kumallo yayin da suke biye da ƙananan abincin carb.

Miyan Chicken Miyan

Miyan Chicken Miyan

1. Tafasa kaji har sai da taushi. Cire daga kwanon rufi, ba da izinin kwantar da hankali kuma ɗayan kananan.
2. A sauran kwanon wuta mai zafi, jefa melken cuku da aka yanka a kananan ƙananan, dafa a kan zafi kadan na mintina 15-20 har sai an fasa cuku ɗin gaba ɗaya, yana motsawa lokaci-lokaci.
3. Sanya naman kaji a cikin farantin, cika tare da cuku cuku, yi ado tare da yankakken ganye don dandana.

Za'a iya haɗawa da miyar cuku mai laushi tare da kaza a cikin abincin ƙarancin carb don abincin rana.

Jelly

Jelly

• Naman sa
• Kwan fitila,
• Karas 1 pc.,
• Gelatin
• Ruwa
• Gishiri
• Ganyen Bay
• Peppercorns a cikin Peas.

1. Kurkura naman sa, a yanka a cikin guda, a sa a cikin kwanon rufi, zuba ruwa.
2. Kwasfa albasa da karas, ƙara duka a cikin kwanon rufi zuwa nama.
3. Gishiri, ƙara ganye na ganye da Peas a cikin kwanon rufi.
4. Ku kawo tafasa, rage zafin rana kuma ku cika tsawon sa'oi 5-7.
5. Tsarma gelatin da ruwa (a gwargwadon 1 g na ruwa 30 g of gelatin), zuba a cikin kwanon rufi da nama, Mix sosai.
6. Bari jelly kwantar da dan kadan, sannan kuma zuriya mai ruwan ta hanyar cheesecloth da kuma zuba cikin faranti.
   Sanya faranti da aka saka a cikin firiji na dare har sai daskararre gaba daya.

Hakanan zaka iya dafa jelly ta amfani da ƙafafun alade maimakon gelatin don hardening na halitta, wanda, bisa ga tebur na abinci mai ƙarancin kifi, daidai yake da 0 cu Ana iya jin daɗin jelly mai gamsarwa da gamsarwa a tebur na idi ba tare da keta ka'idodin abinci mai karko mai yawa ba.

Omelet tare da namomin kaza

Omelet tare da namomin kaza

• Milk 100 ml
• 2 qwai
• Gasar cin abinci 50,
• Kayan lambu mai 2 tbsp. cokali
• Gishiri
• Pepper

1. Wanke namomin kaza, a yanka a cikin yanka, toya a cikin kwanon rufi da man kayan lambu har sai launin ruwan kasa.
2. Zuba madara a cikin namomin kaza, rage zafi, simmer na minti 3-4.
3. Beat qwai kan blender, kara zuwa namomin kaza, gishiri, barkono da Mix.
4. Rufe kwanon rufi kuma simmer kan zafi kadan na 5 da minti.

Omelet tare da zakarun za su ninka karin kumallo ku yayin da suke bin abincin karam.

Kirim mai tsami

Kirim mai tsami

• Kifi don dandana (hake, pike, pollock, cod),
• Firimiyan
• Kirim mai tsami 10% 500 ml,
• Hard cuku 50 gr,
• Kayan lambu mai 2 tbsp. cokali
• Gyada 2 tbsp. cokali
• Gishiri
• Pepper

1. Tsabtace kifi daga Sikeli, kayan ciki da gills, kurkura a ƙarƙashin ruwa mai gudana, a yanka a cikin matsakaici guda, mirgine a cikin gari.
2. Soya kifi a cikin kwanon frying mai zafi tare da man kayan lambu har sai launin ruwan kasa.
3. Soya yan gwanayen yan kwalliya a cikin wani kwano daban.
4. Sanya kifi da namomin kaza a cikin kwanar yin burodi, kara kirim mai tsami, gishiri da barkono.
5. Yayyafa da cuku grated a saman.
6. Gasa a cikin tanda preheated zuwa 180 digiri na minti 15-20.

Saka kanka tare da kifi mai laushi a cikin kirim ɗin kirim mai tsami yayin da kuke bin rage cin abincin karas.

Menene ainihin mahimmancin hanyar asarar nauyi

Carbohydrates an san shi don samar da makamashi ga jiki. Idan ba'a samar da kuzarin da aka kirkira ba, to an sanya shi cikin tsari mai kauri.

-Arancin carb yana taimakawa rage nauyi yadda yakamata

Rage nauyi tare da abinci mai ƙarancin carb shine saboda gaskiyar rage yawan ƙwayar carbohydrate, kuma adadin furotin a cikin abincin yana ƙaruwa. An ƙaddamar da hanyoyin da ke gaba. Jiki, da yake ya daina karɓar makamashin da yake bukata, ya fara neman sababbin hanyoyin da yake samarwa. A cikin kwanakin farko na farko na 2-3, glycogen yana aiki azaman mai ba da makamashi, wanda ya tara a cikin hanta, tsokoki da mai mai. Sannan fats zai fara lalacewa sosai, sakamakon abin da ya haɗu da ƙarin hanyoyin samar da makamashi - ketones (waɗannan abubuwan, tare da komai, na iya rage cin abinci).

Don haka, abincin ya dogara da tsarin ƙirar ƙwaƙwalwar ƙwaƙwalwa, sakamakon abin da yake ƙone mai ƙima, kuma asarar nauyi yana faruwa, yayin a cikin mako guda zaka iya rasa kilogiram 3-5 na wuce haddi.

Ya kamata a lura cewa abincin nan ba kawai hanyar rasa nauyi bane, amma wani tsarin cin abincin da zaku iya amfani dashi duk tsawon rayuwar ku. An sanya ƙuntataccen ƙuntatawa ne kawai a farkon lokacin, sannan kuma don adanawa da haɓaka sakamakon, zaku iya ɗauka azaman matsayin doka kada ku ci carbohydrates fiye da gram 3-5 a cikin kilo 1 na nauyi. Tare da wannan ka'idodin, ayyukan jiki ba su ƙetare ba, kuma yana da tabbacin za a riƙe nauyi kuma baya girma.

Yanada nauyin gida a wasu yankuna (ciki, kwatangwalo, gindi, da sauransu) bazai yi nasara ba. Mass yana rage a ko'ina cikin jiki.

Ya kamata a sani cewa carbohydrates ba a cire su gaba ɗaya a lokacin cin abincin, tunda ba tare da su ba yin aiki na yau da kullun na jiki ba zai yiwu ba. Abincin ya ƙunshi yin amfani da ƙayyadaddun carbohydrates ba mai sauƙi ba (hadaddun), waɗanda ake sha a hankali, kuma jiki gaba ɗaya yana cinye makamashin da aka karɓa daga gare su.

Ra'ayoyin masana harkar abinci

Tunda yawan abin da ake amfani da shi a jikin carbohydrates bai wuce 40-60 g a lokacin abinci mai karancin abinci (kwana 7 ko wata daya), yawancin masana harkar abinci suna jin tsoron wadannan nau'ikan asarar nauyi. Rashin samfuran carbohydrate da wuce haddi na furotin na iya haifar da rikice-rikicen da ba'a so da sakamako masu illa a jiki.

Masana sun ba da shawarar yin riko da daidaitaccen tsarin abinci mai kyau, wanda a ciki ana sarrafa ragamar abubuwan abinci. Irin wannan halayyar cin abinci tare da aiki tare da matsakaiciyar motsa jiki yana tabbas zai samar da asarar nauyi. Ba zai zama da sauri sosai cikin sauri ba, amma ba tare da lahani ga lafiyar ba.

Ka'idoji na yau da kullun don rage cin abincin carb

1. Yayin rage nauyi, abinci ne kawai wanda aka halatta za'a iya cinye shi. An haramta yin amfani da shi a duk tsawon lokacin yin nauyi.
   • sukari
   • gurasa da sauran irin abubuwan kiwo,
   • Kayan kwalliya
   • farin shinkafa
   • taliya
   • kayan lambu dauke da sitaci mai yawa,
   • 'ya'yan itataccen sukari (ayaba, innabi, dabino, da sauransu),
   • abubuwan shaye shaye
   • giya sha.
2. Abincin da aka halatta ya kamata a dafa shi, steamed ko gasa.
3. Abincin Carbohydrate kada ya wuce 100 g kowace rana.
4. A lokacin asarar nauyi, tabbas yakamata ku bi tsarin shaye-shaye: kuna buƙatar sha 2 lita na tsarkakakken ruwa a kowace rana.
5. Abincin ya ƙunshi abinci na lokaci biyar, kuma abincin da ya gabata kada ya kasance bayan sa'o'i 2-3 kafin lokacin bacci.
6. Yakamata a rana yayi akalla awanni 7.
7. A lokacin nauyi asara wajibi ne don amfani da hadaddun bitamin.
8. Yayin abinci yana motsa jiki mai mahimmanci na jiki. Wannan zai inganta sakamako na ƙarshe kuma ya adana ƙwayoyin tsoka.
9. Tsawon lokacin abinci mai ƙarancin carb tare da ƙuntatawa na carbohydrates kada ya wuce kwanaki 30.
10. Yawan adadin kuzari na yau da kullun ga mata ya kamata ya zama akalla 1200 kcal, kuma ga maza - aƙalla 1500 kcal.

Tebur: rabo na BJU tare da abinci mai ƙarancin carb ga mata da maza

Tebur: Abubuwan da aka ba da izini

Daga teburin ana ganin babban mai kawo furotin sune samfuran nama, kifi da ƙwai. Cereals, kayan lambu da 'ya'yan itatuwa suna ba da jiki tare da mahimmancin carbohydrates.

Tebur: samfurin menu na 7-low-carb low-carb abinci

Tare da tsawon lokaci na abinci mai ƙananan carb (alal misali, kwanaki 30) kowane kwanaki 5-6, ana iya tayar da adadin hadaddun carbohydrates zuwa matakin da aka saba. Wannan zai hana rage gudu a metabolism, wanda yake halayyar kowane nau'in abinci ne.

Filin Kayan Multicooked

• fillet - 250 g,
• ruwa - 150 g
• gishiri, ƙasa barkono - dandana,
• bay bay - 1 pc.

Chleten fillet ya kamata a wanke, gishiri, barkono da lay a ƙasa na crock-tukunya. Zuba cikin ruwa kuma ƙara ganye na ganye. Saita yanayin "Kashewa" zuwa 1.5 hours.

100 g daga cikin kwanon ya ƙunshi:

• kalori - 103 kcal,
• furotin - 12.5 g
• mai - 5 g
• carbohydrates - 0 g.

Braised nono - mai abinci mai gina jiki da mai dadi

Taku da feta cuku

• naman maroƙi - 400 g,
• feta cuku - 100 g,
• madara - 100 ml
• man kayan lambu - 1 tbsp. l.,
• gishiri, barkono, kayan yaji - dandana.

Ya kamata a wanke murfin a cikin ruwan sanyi, a yanka a cikin guda kuma a doke shi. Ya kamata a shafa masa takardar yin burodi da mai, sanya naman a ciki ku zuba madara. Dole ne a sanya farantin da aka shirya a cikin tanda preheated zuwa 180 ° C kuma an bar 1 awa. Bayan wannan, yakamata a yayyafa naman, barkono, ƙara kayan yaji. Yanke feta cuku cikin yanka na bakin ciki kuma yada a kai, sanya baya a cikin tanda kuma gasa don wani minti 30.

100 g na farantin da aka gama ya ƙunshi:

• kalori - 129,
• furotin - 15.5 g
• mai - 6.4 g
• carbohydrates - 0.7 g.

Kayan naman kajin za su roki mutane da yawa

Oat bran miya

• Turkiyya - 150 g
• ruwa - 1 l
• albasa - 1 pc.,
• kwai - 1 pc.,
• oat bran - 1.5 tbsp. l.,
• yankakken Dill - 1 tbsp. l.,
• albasa kore - kibiyoyi 2,
• gishiri, barkono - dandana.

Yanke turkey cikin yanka kuma tafasa na minti 20. Sanya Dill, albasarta kore da kwai mai tsami a cikin kwanon sannan a dafa minti 5. Sai a zuba bran.

100 g na abincin abincin ya ƙunshi:

• kalori - 38 kcal,
• sunadarai - 4.3 g,
• mai - 2 g
• carbohydrates - 0.1 g.

Miya tare da bran yana ba ku damar tsaftace hanji a hankali

Salatin tare da kabeji Peking da 'Ya'yan itace

• matsakaici kabeji - cs inji mai kwakwalwa.,
• apple - 1 pc.,
• lemo ko innabi - 1 pc.,
• albasa kore - kibiyoyi 2,
• lemun tsami ruwan 'ya'yan itace - 1 tbsp. l.,
• gishiri dandana.

'Bare lemun tsami ko' ya'yan innabi Dice dukkan 'ya'yan itãcen marmari kuma hada tare da shredded kabeji. Choppedara yankakken albasa, gishiri da lemun tsami a salatin. Haɗa komai sosai.

100 g salatin ya ƙunshi:

• kalori - 33 kcal,
• sunadarai - 2.7 g
• mai - 0 g
• carbohydrates - 6.6 g.

Pekin kabeji, apples and salad citrus suna da dandano mai yaji

Wayyo daga abinci

Don kilogiram kar ya dawo bayan sati ɗaya ko wata marathon na ƙarancin abinci, an lura da wasu ka'idoji:

• Yawan adadin kuzari da aka cinye ya kamata a karu a hankali zuwa tsarin yau da kullun, a ƙara 50 kcal a kowane mako,
• kar a wuce shawarar da ake amfani da shi na carbohydrates a kowace rana (3-5 a kowace kilogiram 1 na nauyin jiki),
• An ba da shawarar ku yi rana low-carb sau ɗaya a mako kuma kuyi amfani da menu daga abincin da aka gabatar,
• Kada ka manta game da shan ruwan sha - 2 lita 2 a kowace rana tsarkakakken ruwa,
• yafi kyau a dafa, dafa a murhu da tururi,
• kada ku ci daga baya sa'o'i 2-3 kafin lokacin kwanciya,
• An ba da shawarar yin motsa jiki.

Pitfalls na abinci mai karancin abinci

Rashin carbohydrates da karuwar furotin na iya haifar da wasu sakamako mara amfani.

1. Rashin nasara a hanta da kodan. Wadannan gabobin suna cire gubobi daga jiki, gami da wadanda aka kirkira yayin rushewar furotin. Don haka, yawancin abincin furotin suna cinyewa, abubuwa masu guba suna haɗuwa, kuma nauyin akan hanta da kodan yana ƙaruwa sau da yawa, wanda zai haifar da matakan kumburi.
2. Hadarin cutar atherosclerosis, cututtukan zuciya da sauran cututtuka na tsarin zuciya. Yana ba da gudummawa ga wannan haɓaka a cikin matakin "mummunan" cholesterol a cikin jini tare da abinci mai gina jiki.
3. Abin da ya faru na maƙarƙashiya kuma, a sakamakon haka, basur.
4. Ciwon kai, ƙarancin tunani, rashin damuwa da damuwa. Wadannan bayyanar cututtuka suna haɓakawa da asalin tushen matsananciyar yunwa.
5. Rage fata. Fata mai bushe yana bayyana saboda ƙarancin kitse mai.

Labarun slimming: sake dubawa tare da hotuna

Abvantbuwan amfãni: kuna iya rasa kitse (bushe), kuma ba kawai rasa nauyi ba, amma tare da horarwar da ta dace. Rashin daidaituwa: ƙarancin carbohydrates da kuke cinyewa, yayin da kuke d walƙiya ". Kwakwalwa tayi aiki sosai. Abokin aikina ya yanke shawarar shirya canji na tsawon watanni 3 a cikin gasa. Duk wanda ya sami kyakkyawan sakamako, zai yi nasara. Sakamakon na watanni 2 ana iya gani a cikin hoto (har yanzu akwai wata ɗaya a hannun jari). An fara rage cin abinci mai nauyin gram na 150 g kowace rana. Yanzu ya kusan kai 50g. Kowane kwanaki 10 akwai "cheatmill" don haɓaka metabolism, a wannan rana koyaushe ina cin komai a kowace hanya, ba tare da hana kaina ba (abinci mai sauri, da wuri, kowane datti na ciki, da sauransu). A farkon abincin, nauyin shine 80 kg, yanzu 75 kg.

Don watanni 2, mai amfani ya iya daidaita adadi akan abincin ƙarancin carb

http://otzovik.com/review_4011063.html

Na bi wannan abincin bisa ga duk ka'idodi. Tabbas, kowa yana tafiya ta hanyarsu, don haka zan rubuta kaina kaina. Na haɗu da abinci tare da wasanni - sau 3 a mako horo ƙarfi + cardio. Na yi imani cewa ban da wasanni, jiki zai kasance flabby, ba tare da sautin ba. A kan abincin nan babu cutarwa da zai iya zama! Carbohydrates ana cinyewa da safe kawai. 'Ya'yan itãcen marmari, ba za ku iya samun wani abu kamar ɗan itacen apple ko' ya'yan itacen ɓaure ba 1 lokaci kowace rana! Ana kiyaye abun cikin kalori ta hanyar kara yawan furotin a cikin abincin. A ƙarshen abincin har tsawon makonni 2, ta kuma cire kayan kiwo. My manyan samfura sun kasance - gida cuku, fata fata, kwai stewed, stewed naman, nono kaza, kifi, shinkafa, oatmeal, buckwheat. A cikin adadin marasa iyaka, zaku iya dafa kayan lambu (broccoli, kabeji, salatin), na ci su a cikin kwari. A cikin hoto - sakamakon farkon makonni 2 na farko. A kan wannan abincin, tare da dacewa mai dacewa, mai da ruwa ya tafi, jiki yana samun nutsuwa (muddin akwai tsokoki ƙarƙashin mai). Abincina gaba daya ya kasance tsawon watanni 2. Na fita daga wurina daidai, na daidaita lokacin hutu a teku - sai da jirgin ya tashi da kwarjini.

Sakamakon rasa nauyi bayan sati 2 na abinci mai karancin abinci

http://irecommend.ru/content/nyuansyprotivopokazaniyafoto-rezultata

Barka da rana. Na daɗe ina son yin rubutu game da karancin abincin carb. Kawai yanzu ina gwada ta a kaina. An ba da shawarar ta ga mutanen da suka wuce kiba, 'yan wasa waɗanda ke “bushe” kafin gasar. A irin wannan abincin, ina jin dadi sosai. Babu rashin nutsuwa, wanda, kwatsam, sakamako ne na rashin abinci mai hatsari. Ku ci ƙananan rabo kuma galibi. Na rasa kilo 3 cikin wata daya.

Sakamakon asarar nauyi na wata 1

http://otzovik.com/review_3645885.html

Abincin ƙarancin carb yana da menu daban-daban da kuma rashin yunwar. Wannan hanyar rasa nauyi yana ba da tabbacin asarar nauyi da kiyaye sakamako na dogon lokaci a cikin taron cewa duk shawarar za a bi yayin abincin da bayan sa. Koyaya, dabarar tana da iyakokinta da illarta. Sabili da haka, da farko kuna buƙatar samun ƙwararren masani.

Mahimmancin abincin ƙarancin carb

Abincin low-carb baya zama mai cin abinci, amma tsarin abinci mai gina jiki wanda ya dogara da abinci wanda yake da babban furotin, kuma kusan babu carbohydrates a wannan dabarar asarar nauyi. Sakamakon gaskiyar cewa yawan ƙwayar carbohydrates yana iyakance a cikin abincin, jikin yana tafiya da kitsen da yake dashi don samun kuzarin da yake buƙata.

Babban burin abinci mai karancin carb ba shine zai kwana da yunwar ka ba, amma don rage yawan carbohydrates a cikin abincinka, musanya su akasari tare da abinci mai gina jiki wanda yafi wadatar abinci mai gina jiki. Cin mafi ƙarancin carbohydrates zai samar da jiki tare da dukkanin abubuwan da ke da amfani.

Ba lallai ne ku daina abinci ku ci fis ɗaya ɗaya ba duka. Wannan shine dalilin da ya sa duk likitoci suka amince da rage cin abinci mai ƙoshin abinci kuma ana ɗaukarsa mafi cutarwa da tasiri. Ana ba da shawarar rage cin abinci mai ƙanƙara don masu ciwon sukari, tun da sukarin jini a cikin marasa lafiya ya riga ya yi yawa, kuma yawan kuzarin carbohydrates na iya tsananta halin.

Jerin samfuran da aka yarda:

• kowane nama, (naman alade da tunkiya a matsakaici),
• offal,
• namomin kaza
• kayayyakin kiwo
• qwai
• kayan lambu, banda wake, wake, masara, leas, lentil, dankali, avocados, zaituni da zaituni,
• kwayoyi da tsaba
• na hatsi da aka yarda da shinkafa launin ruwan kasa, buckwheat, bran (har zuwa 150 g kowace rana),
• kowane 'ya'yan itace a cikin adadin inji biyu. kowace rana, ban da ayaba da inabi.

Sakamako da sake dubawa bayan rage cin abincin carb

Sakamakon binciken da ke nazarin tasirin karancin-carb, low-carb, mai-mai mai-mai-mai-yawa, an gano cewa bayan watanni 3, mutanen da ke da karancin abinci-carb tare da karancin abinci sun rasa nauyi sosai fiye da waɗanda suka cire fitsari gaba ɗaya. Haka kuma, bisa ga ra'ayoyin mahalarta, rukunin farko sun ji daɗin ci bayan cin abinci, tunda rushewar kitse da sunadarai sun yi ƙasa da carbohydrates. Don watanni 3 na abinci, kowane ɗayan mahalarta sun sauke aƙalla kilo 10.

Yarjejeniyar:

Duk da cewa ana amfani da karancin abinci mai inganci amma yana da sabani mai kyau. Ba da shawarar ba:

• mata masu juna biyu da masu shayarwa
• yara da matasa.

A wannan lokacin, jikin mace da na yara suna buƙatar cikakken abinci tare da isasshen adadin carbohydrates, fats, sunadarai da sauran abubuwan gina jiki. A wasu halaye, rage cin abincin carb zai zama hanya mai kyau don asarar nauyi ga waɗanda ba sa son ƙididdigar adadin kuzari kuma ba a shirye suke da tsauraran matakan abincinsu ba.